Deep Space

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Shuttle Runs

Walking Samson Stretch

Glute Bridges

Front Plank (On Elbows)

Moderate Shuttle Runs

Walking Spiderman Stretch

Single Leg Glute Bridges (30 Seconds Each)

Side Plank (30 Seconds Each)

Faster Shuttle Runs

Walking Lunges

Glute Bridge Walkouts

Wall Sit (Just Below Parallel)

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

Metcon (No Measure)

Rehearsal

6 Deadlifts (185/135)

6 Alternating Jumping Lunges

6 Shuttle Runs

Metcon (Time)

On the 5:00 x 5 Rounds:

7 Deadlifts (185/135)

20 Alternating Jumping Lunges

7 Deadlifts (185/135)

200M Run

Record all 5 times, with the score being the slowest of the 5 rounds
Use Mats as appropriate

Choose a weight that allows you to lower the weight to the floor. The stimulus for this workout is to experience both concentric (lifting) and eccentric (negative) movement. Controlled Deadlifts (all reps) to the ground all classes.